Everyone feels tired occasionally, whether from a late night, travel, work, or entertainment. Often, the cause is clear, but sometimes, fatigue lingers without explanation. Here are four common causes and steps to re-energize.

1. Lack of Sleep

Adults need at least seven hours of sleep per night, yet one in three consistently falls short, leading to impaired performance, increased accident risk, and health issues. Improve your sleep with these strategies:

• Stick to a routine: Sleep and wake at the same time daily, even on weekends.
• Nap wisely: Keep naps to 20 to 30 minutes and avoid late-day naps.
• Limit wakefulness in bed: If you can’t sleep, get up and sit in the dark until sleepy.
• Create an ideal sleep environment: Ensure your bedroom is quiet, dark, and cool.
• Cut caffeine after noon: Stimulants can linger in your system for hours.
• Avoid tobacco and alcohol before bed: Both can fragment sleep patterns.

2. Poor Diet

A balanced diet is key to fighting fatigue. Follow these guidelines:

• Eat the right amount: Consuming too much or too little can leave you sluggish.
• Fill half your plate with fruits and vegetables.
• Choose varied proteins: Opt for lean meats, unsalted nuts, and omega-3-rich seafood.
• Reduce sugar: It provides a quick energy spike but leads to crashes.
• Don’t skip breakfast: A protein-rich meal jumpstarts your energy.
• Maintain regular meals: Three balanced meals a day help sustain energy levels.
• Stay hydrated: Aim for half your body weight in ounces of water daily to prevent dehydration-related fatigue.

3. Lack of Physical Exercise

When tired, resting may seem best, but movement often helps more. A University of Georgia study found 20 minutes of moderate-intensity exercise boosts energy levels. Another study showed regular exercise significantly reduces fatigue.

The U.S. Department of Health and Human Services recommends 2.5 hours of moderate-intensity exercise weekly. If you’re new to exercise, start with a brisk 10-minute daily walk and build up to 30 minutes, five days a week. Activities like brisk walking, cycling, water aerobics, tennis and even mowing the lawn count.

4. Stress

While some stress improves alertness and performance, prolonged stress leads to exhaustion. If overwhelming stress is making you tired, try these solutions:

• Identify stressors: Understanding the cause is the first step to managing it.
• Learn to say no: Avoid overcommitting and respect your limits.
• Reduce interactions with stressful individuals.
• Communicate openly: Express feelings instead of bottling them up.
• Accept what you can’t change: Some stressors, like illness or loss, require acceptance rather than control.
• Stay active: Physical activity releases endorphins, which help relieve stress.

If lifestyle adjustments in sleep, diet, exercise, and stress don’t alleviate fatigue, consider consulting a healthcare provider. An underlying medical condition could be the cause, and professional guidance can help you regain energy.

Pathways to Healing specializes in holistic chiropractic care. Dr. Alyssa Musgrove draws on a variety of techniques, including chiropractic, kinesiology, nutrition, food allergy testing and lifestyle counseling to assist clients in achieving optimal health and wellness in one setting. The office can be reached at 706-454-2040.